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From YouTube: Apopka Chair Exercise at Home: Class 15
Description
Resistance Band Exercises with Kathryn.
City of Apopka Senior Adult Chair Exercise Class. This class focuses on balance, mobility, range of motion, and strength. The class is appropriate for all fitness and mobility levels.
Disclaimer: You should consult your physician or other healthcare practitioner before starting this or any other exercise.
A
B
A
We're
going
to
do
is
work
with
our
resistance
bands,
but
we're
going
to
concentrate
on
the
lower
body,
the
abdominal
area
and
the
legs.
So
before
we
get
started
on
that
I
just
wanted
to
remind
you
again.
You
know
we
seem
to
be
coming,
thankfully,
to
the
end
of
this
pandemic,
things
are
opening
up
slowly,
returning
to
normal.
A
That
doesn't
mean
that
we
still
don't
have
to
take
precautions
with
the
distancing
and
remember
the
hand
washing
and
everything,
but
you
want
to
make
sure
that
you're
keeping
your
immune
system
as
strong
as
possible,
because
it's
not
just
gonna
bark
or
something
there
are
a
lot
of
other
things
that
are
out
there
and
been
out
there.
So
you
want
to
make
sure
that
you
give
your
your
body
the
tools
that
it
needs
to
fight
off
anything
that
might
come
your
way.
That
includes
nutrition.
A
There
were
four
keys
that
I
mentioned
before
nutrition,
so
you
want
to
have
proper
meals,
Whole
Foods,
nutritious
foods.
This
is
not
a
time
to
waste
calories
on
junk
food
and
you
want
to
eat
regular
meals,
try
not
to
skip
meals
and
get
too
hungry.
You
want
to
have
limit
your
sugar
and
your
alcohol
intake
and
most
important
is
your
water.
It's
so
critical
to
stay
hydrated.
You
should
drink
roughly
seven
to
eight
cups
of
water.
You
know
it
depends
it's
an
individual.
Some
people
may
get
bar
a
little.
A
Less
depends
on
the
food
that
you
need.
If
you
eat
a
lot
of
food
that
has
a
lot
of
water
content,
you
may
not
need
to
drink
quite
as
much
water
and
I
know.
Water
is
not
a
an
exciting
thing
to
drink,
but
you
can
refers
to
taste
a
little
bit
by
having
citrus
or
fruits
to
it,
but
it.
But
it's
steeper
influence
into
the
water
gives
a
little
extra
who
likes
to
zinc
little
extra
flavor
and
it
might
help
you
to
get
in
more
cups
of
water,
but
the
water
is
very
important.
A
So
we
have
nutrition.
We
have
sufficient
sleep.
You
should
be
getting
at
least
seven
to
eight
hours
every
night.
Why
you
sleep
is
when
the
time
when
your
body
repairs
itself
and
gets
rid
of
a
lot
of
toxins
and
dissipates,
all
those
stress
hormones
that
can
hurt
you.
So
you
need
to
get
your
sleep
stress
reduction.
I
always
talk
about
stress
is
a
killer.
B
A
Day
and
the
last
one
is,
your
exercise
should
be
doing
exercise
every
day.
Exercise
is
wonderful
for
your
body,
you
put
your
body
and
your
brain
physically,
mentally
and
spiritually.
There's
no
tonic
like
it
and
it's
free
can't
beat
that's
the
best
deal,
so
we're
going
to
take
care
of
that
part
of
it
right
now.
So
we
need
what
you
need
is
a
nice
sturdy
chair,
one
that
doesn't
have
wheels,
preferably
one
without
arms
and
we're
going
to
be
using
our
resistance
band.
A
A
Repair
with
the
band
to
keep
it
in
place,
so
you're
gonna
have
one
part
on
the
other
side
of
your
chair.
When
you
sit
down
again
now,
if
you
chair
does
not
have
a
little
space
at
the
top,
you
can
just
you
can
just
sit
on
your
band,
okay,
and
then
you
may
have
to
shorten
it
up
a
little
bit
to
work
with.
You
can
sit
on
it
and
use
it
that
way.
A
If
you
have
one
of
those
flat
therapeutic
bands,
you
can
use
that
as
well,
not
quite
as
convenient,
because
it
doesn't
have
the
handles
and
usually
they're
a
little
shorter.
So
you
may
find
that
you
may
have
to
do
one
side
and
then
the
other
instead
of
both
sides
together,
okay,
we're
gonna,
sit
up
nice
and
tall.
So
before
we
actually
start
our
exercise
with
the
band's
we're.
A
Up
mostly
for
the
lower
body,
and
because
we
want
it's
very
important
that
prepares
your
muscles
for
exercise,
brings
your
heart
rate
up
a
little
bit,
but
here's
your
whole
body
for
exercise
and
and
it
decreases
the
risk
that
you'll
have
any
injuries
afterwards.
So
let's
take
a
deep
breath,
then
arms
come
up
and
blow
it
out
and
deep
breath
and
then
blow
it
out.
A
Marching
is
great,
is
great:
it's
good
for
heart
and
lungs,
lungs
and
burns
up
what
we
ate.
Oh,
we
love
to
March
we
want
to
March.
Marching
is
great.
Marching
is
great.
It's
good
for
heart
and
lungs
routes
and
birds
of
chocolate,
cake
and
birds.
Okay,
good.
Let's
tap
the
toes
forward,
alternate
toes
left
and
right:
tap,
tap,
tap
and
tap
five.
A
A
Good
and
bring
it
back
in,
let's
do
the
ultimate
heels
again,
it's
time
right
and
left
right
and
left
right
and
left
now
the
hold
the
right
one
forward
right
heel
is
forward.
We're
going
to
point
and
flex
point
flex.
Point
flex,
point
flex
now
point
keep
it
pointed:
take
that
toe
in
a
circle
going
clockwise.
A
Okay,
taking
your
left
leg,
90
degree
angle
at
the
knee:
lift
it
slightly
off
the
floor,
swing
it
out
to
the
side,
front,
side,
front,
side,
front,
side,
front,
side
and
front
holding
it
to
the
front.
We're
going
to
pedal
forward,
sit
up
nice
and
tall,
don't
lean
on
the
back
of
your
chair.
Why
you're
doing
this?
Let
your
muscles
hold
you
up
and
pedal
backwards.
A
Good
and
we're
going
to
set
the
left
leg
down,
pick
the
right
foot
up
just
a
little
bit
off
the
floor.
I'm
going
to
swing
it
out
to
the
side,
the
front
side,
front,
side,
front,
side,
front
side
now
hold
it
to
the
front.
Now
we're
going
to
pedal
forward
nice
and
easy
warming
up
the
knee
and
when
you
pedal
backwards.
A
B
A
A
Because
good
posture
and
good
form
is
essential
when
you're
doing
any
kind
of
strength,
training
really
using
weights
bands
or
you
can
just
your
body
weight.
You
want
to
make
sure
that
your
body
is
in
alignment
where
it
should
be,
so
you
don't
have
any
strain
on
one
side
or
the
other,
so
you
want
to
sit
up
nice
and
tall
if
these
should
be
flat
on
the
floor
and,
of
course,
I
hope.
Everyone
is
wearing
shoes
on
their
feet.
A
Proper
shoes,
even
though,
while
you're
at
home-
and
it
might
be
tempting
because
you
have
carpet
on
the
floor
to
do
it
in
bare
feet
or
socks.
Please
make
sure
you
protect
your
feet,
sit
up
nice
and
tall
and
those
shoulders
back.
Your
head
is
up,
and
that's
so
that's
the
that's
the
way
we're
going
to
do
all
the
exercises
with
good
form.
Now
we
have
our
band.
A
I'm
going
to
start
by
working
the
abdominal
section,
so
what
you
want
to
do
is
put
one
part
of
the
band
over
one
shoulder
and
the
other
part
over
the
other,
shoulder
like
so,
and
we're
just
going
to
hold
on
to
the
band
with
both
hands
right
there
at
the
center
of
your
chest.
You
want
to
be
sitting
back
in
your
chair
for
this,
so
that
make
sure
that
you're
sitting
right
up
against
the
back,
to
give
you
a
little
little
bit
of
extra
support
feet
are
flat
on
the
floor.
A
A
That's
moving
as
you're
pulling
that
belly
button
in
all
the
abdominal
muscles
around
they're
going
to
tighten
up
that's
what
we're
looking
for
we're,
not
looking
for
the
back
or
the
upper
body
to
move
so
I,
don't
want
to
see
anybody
rocking
back
and
forth
as
we're
doing
this.
This
is
a
crunch,
pull
that
belly
button
in
everything
tightens
up,
and
you
crunch
down.
Okay,.
B
A
That's
two
three
crunch:
that's
four
and
crunch:
that's
five
crunch!
That's
six
crunch!
That's
seven
crunch,
two
more
crunch,
that's
nine!
Last
one
we're
gonna
crunch!
It
hold
hold
it
and
pulse
for
one
two,
three,
four,
five,
six,
seven
again,
four
one:
two
squeeze
squeeze
five:
six,
one
more
set:
four
one:
two:
three:
four:
five:
six:
seven
and
eight
and
relaxed
very
good.
A
We're
going
to
alternate
left
and
right
needs
so
as
we
crunch
and
lift
we're
accentuating
that
crunching
of
the
muscles
there
that
contraction
and
then,
as
you,
relax
back
and
put
your
foot
back
down,
okay,
so,
let's
start
by
taking
a
breath
in
and
as
we
breathe
out,
we're
gonna
crunch
and
lift
crunch
one
crunch,
just
the
supposed
to
alternate
the
knees
and
crunch.
That's
three
crunch:
that's
for
crunch!
That's
five
crunch
that
six
crunch,
that's
seven
crunch
more
crunch!
That's
nine!
A
A
So
now
we're
going
to
work
on
the
abdominal
muscles
on
the
side.
These
are
cozy
and
leaks.
So
what
we're
going
to
do?
This
is
like
a
two-part
move,
put
a
crunch
forward
and
then
we're
going
to
twist
and
crunch
further
down,
but
it's
an
it's
an
it's
going
to
be
in
a
diagonal
direction.
So
we
come
forward
and
twist
like
we're.
A
Okay,
let's
do
eight
on
the
right
and
then
we're
going
to
do
eight
to
the
center
and
then
we're
going
to
do
eight
on
the
left-
okay,
one
after
the
other,
without
stopping
and
take
a
deep
breath
in,
but
as
we
breathe
out
going
to
the
right
crunch
twist
and
a
French
twist,
that's
to
go
to
the
right
side.
That's
three
crunch
twist!
A
A
Now
we're
going
to
go
to
the
center
crunching
down
to
the
center
for
one
and
crunch
or
two
and
crunch
for
three
and
crunch
for
four
really
squeeze
that
abdomen
and
crunch
for
six
and
crunch.
That's
seven
and
crunch
now
going
to
the
left
side
crunch
twist
for
one
crutch
twist
for
to
crunch
twist
or
three
crunch
twist.
That's
four
crunch
twist:
that's
five
crunch
twist!
That's
six!
Two
more!
That's
seven!
Last
one
twist
and
come
on
up
and
relax
very
good
good
job.
A
Okay,
this
time
we'll
shorten
up
your
band
a
little
bit
a
little
bit
more,
a
little
more
attention,
keeping
the
arms
on
your
chest.
Your
chest,
this
time
we're
going
to
twist
without
doing
the
crunch,
now
we're
twisting
from
from
the
waist.
So
your
hips
don't
move.
When
you
turn
to
the
side,
you
don't
want
to
shift
your
shift.
Your
hips
or
your
legs
like
this.
A
A
I'm
going
to
take
a
breath
in
sand
them
nice
and
tall,
bring
those
shoulders
back
and
just
like
elevate,
your
entire
upper
body
in
your
head
crown
of
your
head
like
something
is
pulling
up
pulling
everything
up.
So,
let's
take
a
breath
in
and
as
we
breathe
out
with
a
twist
put,
it
do
eight
to
the
right
twist
and
center
and
twist
that's
two
and
twist
that's
three
and
twist
that's
four
twist
for
five
twist
for
six
twist,
that's
seven
twist!
That's
eight
twist!
That's
nine!
One!
More
twist!
A
Now
we're
going
to
twist
to
the
left
twist.
That's
one
and
twist
that's
two
and
twist
that's
three
twist!
That's
four
twist!
That's
five
twist!
That's
six
twist!
That's
seven
twist!
That's
a
twisting
to
watch
list
and
last
one
twist
and
center
and
relax
excellent,
excellent
job.
Okay,
take
a
breather,
a
quick
sip
of
water.
A
A
A
B
A
We're
gonna
have
our
feet
about
shoulder
width
apart
we're
going
to
cross
the
band
in
front
and
rest
your
arms
on
your
thighs.
So
now
we've
got,
we've
got
some
tension
here.
We've
got
some
tension
at
the
sides.
That's
how
we're
going
to
start.
I'm
gonna
sit
up
nice
and
tall.
Now,
with
this
I'm
gonna
work,
the
outer
thigh
by
just
picking
your
left
foot
up
just
slightly
because
you
don't
want
it
to
drag
on
the
floor
of
the
carpet.
So
you
want
to
pick
it
up
just
slightly
and
step
to
the
side.
A
B
A
To
increase
the
tension
by
stepping
out
and
then
bringing
back
to
the
start,
so
this
tension
and
every
phase
of
the
exercise
we're
working
the
muscles
at
the
side
of
the
thigh.
So,
let's
take
a
breath
in
and
as
we
breathe
out,
we're
going
to
step
with
doing
the
left
leg
first
and
step
release
and
step.
That's
three
and
step:
that's
four
step!
That's
five
step!
That's
six
step!
That's
seven,
step
two
more
step
and
then
I
step
it
home,
hold
it
out
to
the
side
and
release
very
good.
Okay.
A
Well
we're
going
to
do
ten
on
the
right
side.
Let's
sit
up
nice
and
tall.
Take
a
breath
in
as
we
breathe
out
we're
gonna
step.
Lisa.
Keep
that
90-degree
angle
as
you
need
and
step.
That's
three
and
step:
that's
four
step!
That's
five
step!
That's
six
step!
You
feel
leg
off
to
the
side
of
your
thigh.
That's.
B
A
Two
more
and
last
one
is
stuck
and
release
good.
Let's
go
back
to
the
left
side.
Now
the
left,
the
left
leg,
take
a
breath
in
and
step
release
step.
That's
two
step,
that's
three
step
and
you
can
step
a
little
bit
further
than
you
do
the
first
time
step.
That's
five
step
that
six
step,
that's
seven
step!
That's
eight,
two
more
step!
That's
nine!
Now
step
and
hold
hold
it
out
there
and
release
good
job.
Okay
back
to
the
right
side.
Take
a
breath
in
and,
as
you
breathe
out,
step,
release
step.
A
B
A
A
A
Okay,
so
we're
going
to
cross
take
out
your
right
foot,
leaving
the
left
foot
underneath
the
band.
You
want
to
slide
yourself
to
the
back
of
your
chair
so
that
you
have
a
little
bit
of
them
a
little
bit
more
support
at
the
back,
so
we're
gonna
work.
We're
gonna
go
through
our
exercises
for
the
entire
leg.
A
First,
we're
going
to
bend
the
knee
up
into
the
chest
as
far
as
you
can
you're
gonna
hold
that
band
by
your
shoulders,
the
handles
by
your
shoulders
and
that's
where
they
stay.
So
we
starting
with
some
tension
here
and
then
we're
going
to
straighten
the
knee
press
that
foot
straight
out
and
then
bring
it
in
okay.
A
So
this
is
the
sequence
I'm
going
to
press
it
out
Bend
and
extend
we're
going
to
do
that
for
eight
and
then
we're
going
to
hold
it
straight
out,
pulse
it
up
or
eight,
then
we're
going
to
take
it
out
to
the
side
and
bring
it
to
the
front
for
eight
and
the
last
thing
we're
going
to
do
is
point
the
toe
and
flex
the
tone
more
point
and
flex
the
foot
for
eight
each
time
we
change
to
a
different
one.
I
want
you
to
try
and
lift
that
bad.
A
Just
a
little
lift
your
leg
just
a
little
bit
higher
as
you
lifting
your
leg,
I'm
gonna
contract
to
your
abdomens,
okay
and
trying
to
sit
up
as
straight
as
you
can.
No
don't
push
yourself
back
into
the
chair
in
the
lake.
You
want
to
keep
your
body
upright
use
your
muscles
to
support
you
and
use
your
core
to
help
you
lift
that
leg.
Okay,
so
I
need
a
sip
of
water.
B
A
To
bring
that
left
knee
into
the
chest,
bring
those
arms
up
by
the
shoulders
and
that's
where
they
stay
sitting
up
nice
and
tall,
tighten
that
tummy
take
a
breath
in
and
as
we
breathe
out,
we're
gonna
press
and
Bend
and
press.
That's
two
and
press.
That's
three
press!
That's
for
Taurus!
That's
five!
For
us!
That's
six
press!
That's
seven!
Last
one
press
and
hold
you
can
lift
it
up
just
a
little
bit
more
and
pulse
it
up
for
one
to
control
it.
A
B
A
Okay
make
sure
that
band
is
secured
underneath
your
arch
and
then
you
left
the
right
knee
ends
up
at
the
shoulders.
Tighten
the
tummy
sit
up
nice
and
tall
take
a
breath
in
and
then,
as
you
breathe
out,
press
that
foot
out
and
Bend
press.
That's
to
press.
That's
three
press!
That's
four
press!
That's
five!
Press!
That's
six!
Press!
That's!
Seven!
To
hold
out
number
eight,
lift
it
up
a
little
bit
higher
and
pulse
it
up
for
one
to
control
it.
Four
five,
six,
seven
eight
hold
it
up
there,
a
little
bit
higher.
A
B
A
A
A
Walking
is
wonderful
and
you
can
do
that
every
day
and
then
the
stretching
to
warm
up
before
your
exercise,
cool
down
stretch
afterwards
and
you
can
stretch
anytime
your
muscles
in
the
world
after
cardio
is
a
good
time
to
stretch,
because
your
muscles
are
warm
and
one
muscle
stretch
much
more
easily
than
cold
Russell's.
Oh.
A
I'm
going
to
take
a
nice
slow,
deep
breath
in
to
start-
and
this
is
also
the
time
when
you
can
try
and
eliminate
anything-
that's
causing
you
anxiety
or
worry.
You
know
worry
and
anxiety
there.
Just
to
two
friends
that
don't
mean
you
any
well
any
good.
They
always
like
to
travel
together,
and
you
know
we
need
to
kick
them
out.
They
should
not
take
up
residence
inside
your
head,
so
we're
going
to
throw
them
out.
A
Would
you
actually
have
it
or
enjoy
don't
think
about
what
you
don't
have
or
whatever
or
what
could
be,
and
we
don't
have
any
control
over
the
future
can't
do
anything
to
change
what
happened
in
the
past.
The
only
thing
we
have
to
enjoy
is
today.
That's
the
only
time
we
have
so
don't
let
all
those
other
things
steal
your
joy.
A
A
B
A
A
Let's
take
our
left
leg
now,
just
stretch
it
out
straight
in
front
of
us,
be
on
the
floor.
Toes
in
the
air
put
both
of
your
hands
on
your
right.
Thigh
sit
up
nice
and
tall,
bring
those
shoulders
back.
Take
a
deep
breath
in
and
leaning
from
the
hips
straight
over
that
leg.
You
know
feel,
like
nice
stretch,
coming
all
the
way
down
the
back
of
your
leg
press,
your
foot
down
toward
the
floor.
A
We
then
lift
your
foot
up.
Lift
your
body
up.
I'm
gonna,
bring
your
left
leg
in,
extend
your
right
leg
straight
in
front
with
the
heel
on
the
floor,
toes
pointing
to
the
ceiling.
I'm
gonna
switch
our
hands
now
to
our
lift
I,
bring
those
shoulders
back.
As
you
take
a
deep
breath
and
as
you
breathe
out
lean
your
body
forward
and.
A
A
A
A
A
Turn
the
palms
toward
you
and
open
them
nice
and
wide
press
the
arms
back.
As
you
take
a
deep
breath
and
as
you
breathe
out,
pumps
come
together,
one
more
time
open
up
wide,
deep
breath
and,
as
you
breathe
out
a
little
bit
of
rectus
arms
around
you
to
give
yourself
a
hug.
It
was
the
first
hug
you've
gotten
for
the
day,
make
it
a
good
one.